Vegan Diet Can Provide a Balanced Diet

Vegan Diet Can Provide a Balanced Diet

A
vegan diet not only means not eating meat but any food that comes from animals
in any way. This includes milk products, eggs, honey and gelatin, which comes
from bones and other animal tissue.

Some
feel a vegan diet is healthier than other diets. Others think it is wrong to
use animals for food. Some religions forbid eating meat. Some say a vegan diet
costs less than a diet that includes meat.

Whatever
the reason, if properly planned, a vegan diet can provide all the nutrients a
person needs. For instance, substitutes for 1 oz of meat include:

¼ cup cooked dried beans, peas,
or lentils

½ oz (1 Tbsp) nuts or seeds

¼ cup tofu or tempeh

1 Tbsp peanut butter

Substitutes
for dairy:

Soy milk fortified with calcium,
vitamin D and vitamin B12. Fortified milks made from rice, almonds, or
oats can also be used.

Fortified soy cheese and soy
yogurt.

Here
are a few things to pay attention to in order to achieve a balanced diet.

Iron: Bodies don’t absorb iron
from plant foods as well as they absorb iron from meats. Vegans need to
regularly eat iron-rich foods like cooked dried beans, peas, and lentils;
leafy green vegetables; and iron-fortified grain products. And eating
foods rich in vitamin C will help the body absorb iron.

Vitamin B12: Since vitamin B12
only comes from animal sources, vegans will need to rely on foods
fortified with this vitamin like soy milk and cereal or take supplements,
which is especially important for vegan women who are pregnant or
breastfeeding.

Supplements
can also be used to add nutrients that are missing. Vegans also need to make
sure they are getting the following nutrients:

Protein: There are a wide
variety of products that allow vegans to get the protein they need. They
include soy products, legumes, grains, nuts, and seeds.